Focus: Relaxation and its use for children 5-7 years old
Venue: Psychologist's office
Explanatory note
Relaxation (from Latin relaxation - weakening, relaxation) - deep muscle relaxation, accompanied by the removal of mental stress. Relaxation can be both involuntary and voluntary, achieved as a result of the use of special psychophysiological techniques.
As you know, emotions and feelings are difficult to volitional regulation. Adults need to keep this in mind when faced with unwanted or unexpected children's emotions. It is better not to evaluate the child's feelings in such acute situations, because this will only lead to misunderstanding or negativism. It is impossible to demand from a child not to experience what he experiences, feels; only the form of manifestation of his negative emotions can be limited. In addition, our task is not to suppress or eradicate emotions, but to teach children to feel their emotions, control their behavior, listen to their bodies.
Children really like doing relaxation exercises, because they have an element of play. They, unlike adults, quickly learn the difficult ability to relax.
Having learned to relax, each child receives what he previously lacked. This applies equally to any mental processes: cognitive, emotional or volitional. In the process of relaxation, the body redistributes energy in the best possible way and tries to bring the body to balance and harmony.
Relaxing, excited restless children gradually become more balanced, attentive and patient. Children who are inhibited, constrained, lethargic and timid acquire confidence, vigor, freedom in expressing their feelings and thoughts.
Such systematic work allows the child's body to relieve excess stress and restore balance, thereby maintaining mental health.
Features of performing relaxation exercises by older children preschool age:
The time to complete one exercise is no more than 4-5 minutes
- In the course of one lesson, you can use exercises from different blocks, depending on the direction of GCD
- Relaxation includes a set of 3-4 exercises for different muscle groups
- A session of complete relaxation is carried out with musical accompaniment and text aimed at calm and recuperation
- The main task of performing the exercises is to teach children recovery techniques for further independent use
- Completion of relaxation only on the positive
Training session (basics of relaxation)
Choose a place on a carpet or warm floor where you can sit with your child. You are close, but not touching each other.
1. You need to lie on your back so that it is comfortable and pleasant to relax with me for a few minutes. We just talk and relax, rest. You see that I am also here, on the mat, with you. Close your eyes and imagine that you are holding heavy sand balls in your hands. Squeeze the “balls” tightly in fists, hold tight while I count to ten. Ten - let go of the "balls" from your hands. Do you feel how light your hands have become? Relax your hands, let your palm and fingers rest.
2. Imagine that your shoulders have become tiny, like Thumbelina's. Squeeze your shoulders, make them small, bring your shoulders as close to your neck as possible. I will count to ten, and at ten, straighten your shoulders, let them become free, like the wings of a bird. Feel the tension (fatigue) leave your shoulders.
3. Close your eyes again. Now we will relax the muscles of the face, so open your mouth wide, as wide as possible, and I count - one, two, three - relax your mouth, close it. Really, okay? Raise the tongue in your mouth up and press it to the sky, press firmly and tighten your jaw, hard! One-two-three - lower the tongue. The face became calm and relaxed. Now try to make a "scary face"! Wrinkle your nose, frown your brows, purse your lips angrily! - One, two, three - Smile, you're just joking, right? All the muscles of the face relaxed, do you feel how easy it became for your face?
4. Close your eyes again. Imagine that you need to quickly, quickly run along the track. Your legs tightened up, your tummy pulled up, and you "ran"! I count to ten, and you keep your legs and tummy in tension, as if you are still running. Ten - you ran, the end of the distance, you are the first! Now you can rest and relax, the legs have become warm and tired, the tummy is soft and heavy - rest, let the legs and tummy also rest and relax.
5. Your eyes are closed. Listen to what I'll tell you: You and I have now found ourselves in a sunny meadow, where grasshoppers chirp quietly, colorful butterflies fly and birds sing almost audibly. The breeze easily touches your face, arms and whole body. You are very warm and pleasant, you are resting, relaxing. (Soft relaxation music sounds - “Sounds of Nature”).
6. I will count from ten to one, and when “one” sounds, you will open your eyes, and all your strength will return to you, your mood will be joyful and cheerful.
Relaxation classes and relaxation exercises can be carried out not only by a psychologist, but also by kindergarten teachers, parents of children. To do this, in the collection I have given some of the most easy-to-use exercises that can be used in any activity for rest and relaxation of preschool children.
Relaxation sessions
Relaxation "Balloon"
(Children sit on chairs)
Lean back in the chair with your back straight and relaxed, arms folded across your chest so that your fingers converge. Take a deep breath through your nose, imagine that your stomach is a balloon. The deeper you inhale, the bigger the ball.
Now exhale through your mouth to push the air out of the balloon.
Don't rush, repeat. Breathe and imagine the balloon filling with air and getting bigger and bigger.
Exhale slowly through your mouth as if the air is coming out of a balloon.
Pause, count to five.
Inhale again and fill your lungs with air
Exhale, feel the air exit through the lungs, throat, mouth.
Breathe and feel how you are filled with energy and good mood.
Relaxation "Flying high in the sky"
(Soothing relaxing music plays)
Lie down in a comfortable position. Close your eyes and listen to my voice. Breathe slowly and easily. Imagine that you are in a fragrant summer meadow. Above you is a warm summer sun and a high blue sky. You feel absolutely calm and happy. High in the sky you see a bird soaring in the air. This is a large eagle with smooth and shiny feathers.
The bird soars freely in the sky, its wings spread out to the sides. From time to time she slowly flaps her wings. You hear the sound of wings cutting through the air vigorously.
Now let each of you imagine that he is a bird. Imagine that you are slowly floating, floating in the air, and your wings cut through the air. Enjoy the freedom and wonderful feeling of floating in the air
And now, slowly flapping your wings, you are approaching the earth.
Now you are on the ground. Open your eyes. You feel well rested, you have a cheerful mood and a wonderful feeling of flying, which will last all day.
Relaxation "Unusual rainbow"
(Exercise is performed lying down)
Lie down comfortably, relax. Breathe evenly and deeply. Close your eyes. Imagine that before your eyes an unusual rainbow.
The first color is blue. Blue can be soft and soothing, like flowing water. Blue pleasantly caresses you in the heat, it refreshes you like swimming in a lake. Feel this freshness.
The next one is yellow. Yellow brings us joy, it warms us like the sun, it reminds us of a tender fluffy chicken, and we smile. If we are sad and lonely, it cheers us up.
Green is the color of soft lawns, leaves and warm summers, if we feel uneasy and insecure, green will make us feel better.
Take these colors with you for the whole day, be calm like water, joyful like the sun, kind like summer.
Place your palm on your stomach. Imagine that the stomach is the first floor of the house. A little higher is the stomach - this is the second floor of the house. Hold your hand there. Now put your palm on your chest and imagine that this is the third floor of the house.
Get ready, we're starting the "elevator ride": Inhale through your mouth slowly and deeply so that the air reaches the first floor - to the stomach. Hold your breath. Exhale through your mouth.
Inhale so that the air rises one floor higher - to the stomach. Hold your breath. Exhale through your mouth.
Inhale and "raise the elevator" one more floor - to the chest. Hold your breath. Exhale through your mouth.
As you exhale, you feel tension and excitement leaving your body, like an elevator door.
2. "Deep breathing"
(The exercise is done while sitting on chairs, the child's back rests on the back of the chair, relaxed)
At the expense of 1,2,3,4 - take a deep breath through your nose, at the expense of 4,3,2,1 - exhale through your mouth. Run time 2-3 minutes
3. "Slow Motion"
Children sit closer to the edge of the chair, lean against the back, put their hands freely on their knees, legs slightly apart, close their eyes and sit quietly for a while, listening to slow, quiet music:
Everyone can dance, jump, run, draw.
But not everyone knows how to relax, to rest.
We have a game like this - very easy, simple.
The movement slows down, tension disappears.
And it becomes clear - relaxation is pleasant!
4. "Playing with sand"
Imagine that you are sitting on the beach. Take sand in your hands (as you inhale). Strongly clenching your fingers into a fist, hold the sand in your hands (holding your breath). Sprinkle sand on your knees, gradually opening your hands and fingers.
Drop powerlessly hands along the body, too lazy to move heavy hands (repeat 2-3 times).
5. "Ant"
Imagine that you are sitting in a clearing, the sun is gently warming. An ant climbed on toes. With force, pull the socks over yourself, legs tense, straight. Let's listen to which finger the ant sits on (holding the breath). Let's throw the ant off its feet (on the exhale).
Socks go down - to the sides, relax your legs: legs rest (repeat 2-3 times).
6. "Smile"
Imagine that you see in front of you in the picture a beautiful sun that smiles at you. Smile in response to the sun and feel how the smile passes into your hands, reaches the palms. Do this again and try to smile even more joyfully. Your lips are stretched, the muscles of your cheeks are tense ...
Breathe and smile... your arms and hands are filled with the smiling power of the sun (repeat 2-3 times).
7. "Bee"
Imagine a warm, summer day. Substitute the sun for your face, your chin also tans (open your lips and teeth while inhaling). A bee is flying, going to sit on someone's tongue. Close your mouth tightly (hold your breath). Chasing the bee, you can vigorously move your lips. The bee flew away.
Slightly open your mouth, exhale with relief (repeat 2-3 times).
8. "Butterfly"
Imagine a warm, summer day. Your face is sunbathing, your nose is also sunbathing - expose your nose to the sun, your mouth is half open. A butterfly flies, chooses whose nose to sit on. Wrinkle the nose, lift the upper lip up, leave the mouth half open (holding the breath). When chasing a butterfly, you can vigorously move your nose. The butterfly has flown away.
Relax the muscles of the lips and nose (on the exhale) (repeat 2-3 times).
9. "Swing"
Imagine a warm, summer day. Your face is tanning, the gentle sun is stroking you (the muscles of the face are relaxed). But then a butterfly flies, sits on your eyebrows. She wants to swing like on a swing. Let the butterfly swing on the swing. Move your eyebrows up and down.
The butterfly has flown away, and the sun warms (relaxation of facial muscles) (repeat 2-3 times).
10. Curious Barbara
Starting position: standing, feet shoulder-width apart, arms down, head straight. Turn your head to the left, then to the right. Inhale-exhale. The movement is repeated 2 times in each direction. Then return to initial position relax muscles:
Curious Varvara looks to the left, looks to the right.
And then again forward - here a little rest.
Raise your head up, look at the ceiling as long as possible. Then return to the starting position, relax the muscles:
Slowly lower your head down, press your chin to your chest. Then return to the starting position, relax the muscles:
Now let's look down - the muscles of the neck are tensed!
Coming back - relaxation is nice!
11. "Lemon"
Lower your hands down and imagine that there is a lemon in your right hand, from which you need to squeeze the juice. Slowly clench your right hand as tightly as possible into a fist. Feel how tense your right hand is. Then throw the "lemon" and relax your hand:
I will take a lemon in my hand.
I feel like it's round.
I squeeze it a little -
I squeeze lemon juice.
All right, juice is ready.
I throw a lemon, relax my hand.
(Perform the same exercise with your left hand)
12. "Deck"
Imagine yourself on a ship. Shakes. In order not to fall, you need to spread your legs wider and press them to the floor. Clasp your hands behind your back. Rocked the deck - transfer the body weight to the right leg, press it to the floor ( right leg tense, left relaxed, slightly bent at the knee, toe touches the floor). Straighten up. Relax your leg. It swung in the other direction - to press the left leg to the floor. Straighten up! Inhale-exhale!
It began to rock the deck! Press your foot to the deck!
We press the leg tighter, and relax the other.
Educational psychologist
MKDOU D \ s No. 1 "Ilyachin"
The modern rhythm of life, stressful situations that arise at work and in the family often lead a person to a bad mood and overstrain. This condition often results in depression. In order to avoid such a situation, psychologists advise learning to relax. It is recommended to use various means of meditation and relaxation. With adults, everything is clear. And what to do if you are overexcited and overstressed Small child who finds it difficult to calm down after active communication and games?
Exist various ways to calm an excitable child. One of them is the organization of the mode of wakefulness and sleep. Active children can sometimes be difficult to get to bed on a set schedule. In such a situation, it is important to create conditions for a certain daily rhythm for the baby. It is important to carry out all meals, as well as walks, at the same hours. In addition, during the period that precedes the rest, there should not be active classes. Only then will the child get used to a certain regimen.
Physical education and massage. Everyone knows about the benefits of these two components. However, to apply massage and physical education in everyday life are often lazy or simply forgotten. Sport is especially important in raising an active child. Thanks to physical education the baby is developing intellectually. Sport educates a person in him. For small children, alternation of physical and intellectual exercises or their harmonious combination is very useful. Relaxing massage is also important for the child. Knowing the technique of such manipulations, with the impact on certain points, you can control the emotional state of the baby in a certain way. Foot massage has a particularly miraculous power. They should be kneaded with little effort and “draw” eights on them. The main thing is to find the moment when the child will lie, and not try to run away in search of some activity.
Aromatherapy. Smells are very powerful. Some of them are able to inspire, others, on the contrary, upset. Aromas affect the sense of smell of a child in the same way as on the body of an adult. However, not all soothing substances are suitable for a little man. Used in children's practice essential oils lemon balm and chamomile, sage and rose. However, caution is required when using them. So, you should not apply undiluted oils directly to the skin of a child, especially if he is not yet three years old. The most harmless way to use such products are aroma lamps.
Relaxation. The workload of modern preschoolers is sometimes amazing. They visit kindergarten, various mugs and sport sections. receiving a large number of information, children get tired both physically and emotionally. At the same time, they need to be in time everywhere. The loads that a child's body experiences negatively affect his health. That is why relaxation exercises are used in working with preschoolers. Relaxation is the removal of mental stress with a decrease muscle tone. After doing special exercises the child becomes calm and balanced. He becomes more aware of his feelings. Relaxation exercises for children play a big role.
Relaxation exercises. In order to emotionally defuse the child, offer him various games.
"Sand Play" The child should sit on a chair, resting against its back. He must imagine that he is on the bank of a river with loose and cool sand. The kid, closing his eyes, on a deep breath should seem to pick it up in a fist. Fingers should be squeezed as tightly as possible. In this position, the child should sit for a while. When exhaling, imaginary sand must be slowly “poured” onto your knees. At the end of the exercise, the arms should be “dropped” along the body.
"Pipe". This exercise will allow the baby to relax the muscles of the face. The child must imagine that he is holding a pipe in his hands. To "play" the instrument, the baby must be offered to draw as much air into the lungs as possible, and then stretch out his lips with a tube and pronounce a long sound "oooo".
"Sunny Bunny" Performing this exercise also helps to relax the facial muscles. The kid must imagine that a ray of the sun "walks" on his face. First, a bright "bunny" jumps on his eyes - they need to be closed. Then the ray moves to the cheek, forehead, nose, mouth and chin. This playful "bunny" baby needs to be gently stroked.
"Icicle". By doing this exercise relaxation of the muscles of the whole body is achieved. The adult invites the kids to imagine themselves in the role of an icicle, closing their eyes and standing up with their hands up. You should stay in this position for one to two minutes. Then the children are invited to imagine how the icicle slowly melts, warmed by the warm rays of the sun. In this case, the hands should be relaxed, and after that the muscles of the neck, shoulders, torso and legs. Relaxation texts can be applied at the same time. For children, such a "game" will be most interesting. So, during this exercise, the teacher is invited to pronounce the following words: “Under the roof of our house, an icicle hangs. The sun will warm, it will melt and fall.
"Walk". When performing this exercise, the children are seated on chairs. For muscle tension, they must raise their legs and, without touching the floor, “run” and “walk”. And at this time texts for relaxation can be used. For example: We were going for a walk. Hurry, don't fall behind! Everyone ran a little, our legs got tired. We'll sit for a while, but then we'll see. The texts used for relaxation should help the baby create the necessary image, which will allow him to relax most effectively.
The use of special equipment. From the early age every child is familiar with the ball. This item serves him for games and entertainment. Currently, manufacturers offer a fairly wide selection of balls, various in quality, size and color. Relatively recently, a new offer appeared on the consumer market - a fitball, the diameter of which can be from 45 to 70 centimeters. With its help, relaxation is carried out for preschool children. With a fitball, kids begin to practice from the age of four or five.
For example, a child sits on the side of the ball, hugs it with his left or right hand and puts his head on it. This position should be fixed for ten to fifteen seconds.
Relaxation for preschool children can also be performed with the help of alternating muscle tension and relaxation. The child should sit on the floor, pressing as much as possible, as well as clasping the ball with his arms and legs. This position must be maintained for eight to ten seconds. Then the child should relax.
Relaxation and music. Currently, the number of children with various forms of psycho-emotional disorders has significantly increased. The reason for this is the limitation of the social circle of preschoolers and their concentration on computers and televisions. Music is an invaluable help in raising a child and improving his mental health. Relaxation is achieved by listening to the rustle of leaves and the singing of birds, the sound of rain and the murmur of a stream. These sounds relieve the baby from worries and fears. They give him confidence and good mood. Experts recommend combining calm melodies and sounds of nature. Relaxation is the most effective.
Relax before bed. Little children love to listen to fairy tales. Parents often read them before bed. However, this does not always help to quickly put the child to bed. The kid begins to make assumptions and ask a lot of questions. In order to prevent this from happening, special relaxing tales are needed. Relaxation for preschool children before going to bed is carried out with them. These stories don't make any sense. Their plot is quite simple and very understandable for a child. A fairy-tale character in such stories should always want to sleep and fall asleep soundly at the end. The voice of the narrator is monotonous and smooth. It soothes and relaxes the baby. He disconnects from the environment and falls asleep. Coming up with a relaxation fairy tale is not at all difficult. It is only necessary to follow some rules: the child must know the main character of the fairy tale well and love him; the text of the story is composed using simple sentences; repetition of words is important, contributing to peace and relaxation; at the end of the story main character must fall asleep; The speaker's voice must be quiet. If the same relaxation tale is told many times, then the child will develop a conditioned reflex that allows him to quickly and calmly fall asleep. Much more effective relaxation will come to a soothing melody, as well as to the sounds of nature.
Relaxation exercises need to be known and put into practice in order to manage the processes of excitation of children during emotional stress, when they experience excessive stress in individual groups muscles. Children cannot get rid of this tension on their own, they begin to get nervous, which leads to the tension of new muscle groups. Therefore, the teacher must help the children.
To control the processes of excitation, it is necessary to teach children to relax their muscles. It is also necessary to teach them to feel tension, relieve it by relaxing certain muscle groups. Muscle relaxation exercises contribute to the prevention of diseases of the circulatory organs, the normal functioning of the digestive organs and facilitate breathing. That is why relaxation exercises are very important, especially in junior school age. They can be carried out at any lesson, at recess for 35 minutes.
Exercise "Swimming in the clouds"
Target:
Teacher:
“Lie down and take a comfortable position. Close your eyes. Breathe easily and slowly. Imagine that you are in some beautiful place. Warm, quiet day. You feel good, you feel good. You are absolutely calm. You lie and look up at the clouds - big, white, fluffy clouds in a beautiful blue sky. Breathe freely.
As you inhale, you begin to easily rise above the ground. With each breath, you slowly and smoothly rise towards a large fluffy cloud. You rise even higher, to the very top of the cloud, and gently sink into it. You are now floating on top of a large fluffy cloud.
Your arms and legs are spread freely to the sides, you do not want to move. You are resting. The cloud slowly begins to descend lower and lower with you until it reaches the ground ... Finally, you are on the ground, and your cloud has returned to the sky. It smiles at you, you smile at it. You are in a great mood. Save it for the whole day."
Exercise "Balloons"
Target:
Teacher:
“Sit back, close your eyes… Imagine that you are balloons, very beautiful and funny. You are inflated and you become very light. Your body becomes light and weightless. The arms are light and the legs are light. Air balloons rise higher and higher.
A warm gentle breeze is blowing, it gently blows over each balloon ... It is very pleasant to fly. You are easy and calm. You fly where the gentle breeze blows.
But now it's time to return home. Smile at this breeze. And here you are again in this room. Stretch and open your eyes on the count of three.
Exercise "Turtle"
Target: relieve psycho-emotional stress, get rid of general stress.
Teacher:
“The exercise is done lying on the desk. Imagine that you are little turtles lying on yellow sand or soft grass near a clear stream, river, lake or sea, wherever you like. The sun is warm, the turtle is warm and good. The arms and legs are relaxed, the neck is soft ... Suddenly a cold cloud appeared and covered the sun. The turtle became cold and uncomfortable, and she hid her legs, arms and neck in her shell. Tighten your back, arching it slightly - this is your shell. Tighten your neck, arms and legs. Try to pull them under your shell.
The cloud is flying away! The sun came out again, it became warm and good again. The turtle is warm. Her neck, arms and legs become warm, soft and slowly emerge from under the shell.
Exercise "Shake off the water from the fingers"
Target: get rid of tension.
Teacher:
“We take the starting position: the arms are bent at the elbows, palm down, the hands hang down. With the movement of the forearm several times we drop the hands down, as if shaking water from the fingers.
Before exercises, it is useful to invite children to tightly clench their hands into a fist so that the difference in the tense and relaxed state of the muscles is more clearly felt.
Exercise "Starfish"
Target: relieve emotional tension, stimulate the imagination.
Teacher:
“Close your eyes and imagine the place where you most like to relax. You always feel good and safe there. Imagine that you are in this place and do what you want.
At the end of the exercise, ask the children to open their eyes, stretch a few times, and take a deep breath.
Exercise "Jellyfish"
Target:
Teacher:
“Sitting on a chair, do smooth movements hands, imitating a jellyfish floating in the water.
The exercise is best performed with calm music.
Exercise "Wooden and rag dolls"
Target: relax.
Teacher:
“Movement helps you to be aware of the tense and relaxed state of the muscles of the body. Therefore, now we will depict wooden puppets. Tighten the muscles of the legs, body, arms slightly laid aside. Make a couple of sharp turns of the whole body, keeping the neck, arms, shoulders motionless. Feet firmly and motionless on the floor.
And now we will imitate rag dolls. Release the tension in your shoulders and body, let your arms now hang like rags.
In this position, the children with a quick, short push turn the body to the right, then to the left. At the same time, the arms take off and wrap around the body.
Exercise "Lazy"
Target:
Teacher:
“Today you practiced and played a lot. You must be tired. I suggest being a little lazy.
Sit back, close the gas... Imagine that you are real lazy people. Relax on a soft soft carpet. The surroundings are quiet and calm, you breathe easily and freely. A feeling of pleasant peace and relaxation covers the whole body. You rest, lazy, bask, enjoy peace. Rest your arms, legs and whole body...
Pleasant warmth covers the whole body. You are too lazy to move, you are pleased. Your breathing is completely calm. Arms, legs and whole body are relaxed. A feeling of pleasant peace fills from the inside. You rest, you pamper. Pleasant laziness spreads throughout the body.
You enjoy complete peace and relaxation, which brings you strength and good mood. Stretch, throw off laziness and at the expense of "three" open your eyes. Now you feel rested. You feel more energized, don't you?"
Exercise "Waterfall"
Target: relieve emotional tension, stimulate the imagination.
Teacher:
“Imagine that you are standing near a waterfall. Wonderful day, blue sky, warm sun. The mountain air is fresh and pleasant. You breathe easily and freely.
But our waterfall is unusual, instead of water, soft white light falls in it. Imagine that you are standing under this waterfall. Feel this beautiful white light streaming through your head. You feel how it pours over your forehead, then over your face, neck ... White light flows over your shoulders, helps them relax ...
This amazing waterfall of white light flows around your entire body. You feel calm. Now stretch and open your eyes at the count of three. The magical light filled you with fresh strength and energy.”
Exercise "Naughty cheeks"
Target: show that breathing is a way to relax and find peace.
Teacher:
Take a breath by puffing out your cheeks. Hold your breath, slowly exhale the air, as if blowing out a candle. Relax your cheeks. Then close your lips with a tube, inhale the air, drawing it in. The cheeks are retracted. Then relax your cheeks and lips."
Repeat the exercise 56 times.
Exercise "Mouth on the lock"
Target:
Teacher:
“Close your lips so that they are not visible. Imagine that you seem to close your mouth with a padlock. Then relax them.
Now let's do the exercise again, repeating after me: "I have my secret, I won't tell it to you, no(purse lips) . Oh, how hard it is to resist without saying anything(4 - 5 s) . Still, I will relax my lips, and I will leave the secret to myself.
Exercise "Curious Barbara"
Target relax, get rid of the feeling of discomfort.
Teacher:
“We take the starting position: stand, feet shoulder-width apart, arms down, look straight ahead. Turn your head as far to the left as possible, then to the right. Breathe in and out. The movement is repeated twice in each direction. Then we return to the starting position, relax the muscles. Let's do the exercise again, repeating after me: " Curious Varvara looks to the left, looks to the right. And then forward again, then rest a little ".
Raise your head up, look at the ceiling as long as possible. Then we return to the starting position, relax the muscles. Let's do this movement again, repeating after me: " And Varvara looks up the longest and farthest! We come back and relax nicely.”
Slowly lower your head down, press your chin to your chest. Then we return to the starting position, relax the muscles. Let's do the exercise again, repeating: " Now let's look down: the neck muscles are tense! Come back, relax nicely».
Exercise "Jewel"
Target:
Teacher:
“Imagine that you are holding in your fists something very valuable, dear to you. And someone wants to take it from you. You clench your fists tighter and tighter. Even the bones get sick and the hands begin to tremble ...
But the offender is gone. You unclench your fists, your fingers become relaxed, your hands lie calmly on your knees ... Relax ...
But here someone again wants to take away what is in your fist. He must not notice that there is something there! Squeeze your jewel tightly. Now relax, the danger is over. You have managed to protect your treasure again!”
Exercise "Rain in the forest"
Target: relieve emotional tension, stimulate the imagination.
Teacher:
“Stand in a circle behind each other and imagine that you are turning into forest trees. The sun is shining in the forest, and all the trees have stretched their branches towards it. They stretch high with their branches so that each leaf is warm (children rise on their toes, raise their hands high, fingering).
Suddenly a strong wind blew and began to shake the trees in different sides. And the trees are firmly held by their roots, stand stably and only sway (children sway to the sides, straining their leg muscles).
The wind brought rain clouds, and the trees felt the first raindrops (children touch their backs with their fingertips in front of a sitting comrade). The rain is knocking harder and harder (children increase finger movements).
The trees began to pity each other, to protect from hard hit rain with their branches (children run their hands along each other's backs).
Hooray! The sun has appeared! The trees rejoiced, shook off the extra drops of rain from the leaves. They feel energized, fresh and joyful.”
Exercise "Birds"
Target: relieve emotional tension, stimulate the imagination.
Teacher:
“Imagine that you are little birds. You fly through the fragrant summer forest, inhale its aromas and admire its beauty. You sat down on a beautiful wild flower and inhaled its light aroma, and now you flew to the highest linden tree, sat on its crown and felt the sweet smell of a flowering tree.
A warm summer breeze blew, and the birds, along with its impulse, rushed to the murmuring forest stream. Sitting on the edge of the stream, they cleaned their feathers with their beaks, drank clean, cool water, splashed and again rose up.
Now let's land in the most comfortable nest in a forest clearing. You relax and feel great!
Rested, full of strength and energy, we continue to work.”
Exercise "Magic dream"
Target: relax, feel peace, gain the ability to control your thoughts.
Teacher:
“Lie down on the floor. Hands along the body, eyes closed. The game "Magic Dream" begins. But you will fall asleep not for real, you will feel and hear everything, but you will not talk, move and open your eyes until you wake up. Listen carefully and repeat my words to yourself. Rest easy. May everyone have a good and kind magical dream.
Eyelashes fall, eyes close. We calmly rest, we fall asleep with a magical dream. We breathe easily, evenly, deeply. Our hands are resting... Our legs are also resting... They are resting, falling asleep... They are resting, falling asleep... The neck is not tense, but relaxed... The lips are slightly parted, everything is miraculously relaxing. Everything is wonderfully relaxed. Breathe easily, evenly, deeply. The tension has flown away and the whole body is relaxed. As if we were lying on the grass, on the green, soft grass. The sun is shining now. Our feet are warm. Breathe easily, evenly, deeply. We are all warm and lethargic, and not at all tired. We calmly rest, we fall asleep with a magical dream.
It's good for us to rest, but it's time to get up. We squeeze our fists tighter, we raise them higher. Stretch! Smile! All! Open your eyes and stand up.
Exercise "Butterfly Flight"
Target: relieve emotional stress, stimulate the imagination, relax, feel peace, acquire the ability to control your thoughts.
Children lie on the mats on their backs, arms extended along the body, legs straight, slightly apart.
Teacher:
“Close your eyes and listen to my voice. Breathe easily and calmly. Imagine that you are in a meadow on a beautiful summer day. In front of you is a magnificent butterfly fluttering from flower to flower. Follow the movement of her wings. They are light and graceful.
Imagine that you are a butterfly. You have beautiful and big wings. Feel your wings move up and down slowly and smoothly. Enjoy the feeling of slowly and smoothly floating in the air.
Take a look at the colorful meadow you are flying over. Look how many bright colors it has. Find the brightest flower with your eyes and gradually begin to approach it. Now you can smell the fragrance of this flower. Slowly and smoothly sit down on the soft, fragrant center of the flower. Breathe in its scent again... open your eyes. Tell me about your feelings."
Exercise "Rest by the sea"
Target: relax, get rid of the feeling of discomfort.
Teacher:
“Lie down in a comfortable position, close your eyes and listen to my voice. Imagine that you are in a beautiful place by the sea. A wonderful summer day. The sky is blue, the sun is warm. You feel absolutely calm and happy. Soft waves roll up to your feet, and you feel the pleasant freshness of sea water. There is a feeling of a light and fresh breeze blowing over the whole body. The air is clean and transparent. A pleasant feeling of freshness and vigor embraces the whole body: forehead, face, back, stomach, arms and legs.
You feel how the body becomes light, strong and obedient. Breathe easily and freely. The mood becomes vigorous and cheerful, I want to get up and move.
We open our eyes. We are full of strength and energy. Try to keep these feelings for the whole day.
Exercise "Deck"
Target: take off muscle tension, lead nervous system and psyche in a state of rest.
Teacher:
“Imagine yourself on a ship. The ship is rocking. In order not to fall, you need to spread your legs wide, press them to the floor, and clasp your hands behind your back.
Rocked the deck! Transfer your body weight to your right leg, press it to the floor. Your right leg is tense, and your left is relaxed, slightly bent at the knee and toe touches the floor. Straighten up and relax your legs.
Swung to the other side! Press your left foot into the floor. She is tense, and the right one, on the contrary, is relaxed, slightly bent at the knee and touches the floor with her toe. Straighten up. Take a deep breath in and out."
Repeat the exercise several times. You can repeat the following: “It began to rock the deck! Press your foot to the deck! We press the leg tighter, and relax the other. ”
Exercise "Playing with sand"
Target: relieve psycho-emotional stress, get rid of stress.
Teacher:
“Imagine that you are sitting on the beach. Inhale and pick up the sand in your hands. While holding your breath, tightly clench your fingers into a fist and try to hold the sand. Exhale, sprinkling sand on your knees, gradually unclenching your fingers. Relax and lower your arms along the body.
The exercise must be repeated 23 times.
Exercise "Smile"
Target: relax, get rid of the feeling of discomfort.
Teacher:
“Imagine that in front of you is a drawing of a beautiful sun that smiles broadly. Smile at the sun! Feel how the smile passes into your hands, reaches the palms. Smile several times, each time smiling wider. Feel how your lips stretch and the muscles of your cheeks tense ...
Breathe and smile… Your arms and hands are filled with the smiling power of the sun.”
Exercise "Swing"
Target: relieve psycho-emotional stress, get rid of general stress.
Teacher:
“Imagine a warm summer day. The gentle sun strokes you, you feel its touch with your skin. Butterflies fly by. They decided to network to your eyebrows! They probably want to have fun and swing on your eyebrows, like on a swing. Well, let! Move your eyebrows up and down.
The butterflies have flown away. You again feel with your skin only the warmth of the summer sun. And now you hear a flock of dragonflies flying. Probably, the butterflies told the dragonflies that you can swing on your eyebrows like on a swing, so they flew in to have fun and sit on your eyebrows. Help them move your eyebrows up and down!
But then the dragonflies flew away. The rays of the summer sun pleasantly touch your face. Remember how butterflies and dragonflies had fun, and smile.
Ekaterina DAVIDOVSKAYA,
Many people view relaxation as a form of relaxation, equating it with meditation. Although in fact, relaxation has a wide range of indications, and when used correctly, it has a powerful healing effect on the human body and psyche. People who know how to relax are better able to endure stressful situations and have greater flexibility of thinking.
Types of relaxation
There are many relaxation methods and techniques. Relaxation is often used to provide psychological assistance to various categories of citizens.
Modern psychologists have a large number of meditative and relaxation exercises in their professional arsenal, because self-regulation skills help to restore the psychological and physical resources of the human body in a short time. In addition, relaxation techniques are available not only for adults, but also for children.
There are the following main types of relaxation:
- By time. Short-term, replaced by tension, and long-term, which occurs during hypnosis, sleep, under pharmacological influences.
- By way of execution. Mental (figurative) and muscular.
- Origin. Primary, occurring naturally after physical activity, and secondary (caused purposefully).
- By depth. Superficial relaxation, which is equated to a short rest and deep, lasting from 20 minutes or more, while having a healing effect on the body.
- By the rate of occurrence. Prolonged, involving long training and systematic use, and emergency (urgent methods in case of urgent need).
- In terms of impact. Differentiated (local) involves the relaxation of individual muscle groups and general (total).
For maximum effectiveness of psychotherapeutic methods, a combination of several types of relaxation is used at once.
Relaxation techniques for preschoolers
Relaxation exercises are carried out to calm music.
With regular performance of these exercises, the child becomes more balanced, calm and better understands his feelings. As a result of this, he masters the skills of self-regulation, controlling his actions and emotions.
Children under five
This age category perceives almost any relaxation methods. The alternation of breathing and breathing helps to get rid of stress. exercise, auto-training to the sounds of the forest or drawing to the music.
A block of exercises for older children might look like this. The child needs to imagine a quarrel, scaring the opponent with a frightening pose: fists, tense legs and a grin. After a minute, you need to smile at the opponent, waving his hand. Repeat several times, then rest.
Another relaxation scenario looks like this: in a lying position, the child should imagine, for example, a fire and roasting kebabs. At the same time, it is necessary to close the eyes and breathe deeply through the nose, imagining the aroma. delicious food and forest scents. This exercise is especially true before lunch.
senior preschool age
Before entering school, each child should learn to control their psycho-emotional state in order to be able to calm down after a break on their own.
The most simple and effective ways are autotraining and breathing exercises .
To switch and focus on the thought process will help a slow deep breath through the nose, and then exhale through the mouth. Mental parachute descent helps to switch from motor activity. To do this, you need to imagine a jump, mentally hang and slowly sink to the ground. After the "landing" the child can safely proceed to classes.
The ability to relax has a very beneficial effect on the full development of the child, but this skill does not appear immediately, but after repeated and systematic training. A few 10-minute workouts a day will help eliminate many of the problems that are typical of preschool age.
Exercises for schoolchildren
Relaxation exercises for younger students and teenagers will help children cope with stress at school, endure difficulties more calmly, as well as become more thoughtful and thoughtful.
In some foreign and domestic schools, for example, rest rooms are practiced for children.
junior schoolchildren
For young children, the following short and simple exercises. They can be practiced both at school and at home:
Relaxation for teenagers
In adolescence, the child is especially susceptible to psycho-emotional experiences.. At least 10 minutes of complete relaxation will help you quickly restore your strength and tune in to a working mood:
- Anti-stress breathing. Slowly take a deep breath through your nose and hold your breath for a short while. Then exhale very slowly through your nose, imagining that you are getting rid of the internal negativity.
- Minute relaxation. Moisturize your lips and relax your tongue, corners of your mouth, and shoulders. Focus on body position and facial expression. Try to relax all the muscles and breathe deeply, making exhalations especially long.
- Inventory. Take a close look around you, trying to remember your surroundings. Then close your eyes and mentally try to recreate the image of at least 7 objects. This method helps to distract from internal stress.
- A change of scenery. Leave the place where you experienced acute stress. If possible, go outside and take a walk in the fresh air.
- Relaxation. In a standing position, you need to put your feet shoulder-width apart, lean forward and relax. Hang your arms, shoulders and head down freely. Breathing is free. Hold this position for a few minutes, and then very slowly raise your head (do this in such a way that dizziness does not occur).
- Abstraction. Engage in any kind of activity (cleaning, sports, etc.). Any physical labor is a kind of "lightning rod" in a stressful situation.
- Music. Turn on your favorite soothing music and try to immerse yourself in it. Concentration on one thing causes positive emotions and contributes to complete relaxation.
- Communication. Talk about an abstract topic with a friend, workmate or neighbor. You can also talk on the phone. This will push the internal dialogue out of your mind, which is saturated with stress.
- Warm bath. Do calming breathing exercises in a warm bath. Inhale deeply, and then, lowering your face to the bridge of your nose in the water, exhale very slowly.
For relaxation, you can use breathing techniques:
- Mobilizing breathing: take a deep breath (about 4 seconds), hold your breath for 2 seconds, and then exhale vigorously, loudly and briefly (2 seconds).
- Calming Breath: Inhale slowly through the nose (4 seconds), pause for 2 seconds, and then exhale for 8 seconds.
Breathing exercises are great for calming down and mobilizing in almost any stressful situation.
Ways of self-regulation
Psychologists identify the following activities that can lead to the removal of internal stress. These methods are suitable not only for children of all ages, but also for adults:
- Humor, smile, laughter.
- Pleasant thoughts.
- Various kinds of stretching.
- Examining the landscape outside the window, flowers in the room and other things that are pleasing to the eye.
- Mental appeal to God or the Universe.
- Sunbathing (real or mental).
- Reading your favorite poetry.
- Heartfelt compliments for girls.
- Inhalation of fresh air.
Relax before bed
The normal functioning of the body during wakefulness is impossible without a good night's rest.. Only quality sleep makes the mind clearer and allows you to recharge with new energy the next day.
Our everyday life filled with worries and problems that try to “get” us even at night, so many cannot sleep peacefully, which leads to irritability, headaches and other ailments. In such cases, relaxation for sleep comes to the rescue. By applying one of the following relaxation techniques before bed, you can easily calm down and avoid insomnia:
- Breathe deeply, filling all the lungs with air.
- Often used to treat insomnia muscle relaxation. This technique involves alternating tension and relaxation of all muscles from the face to the legs.
- A restful sleep is provided by a pleasant visualization of your favorite vacation spot.
- You need to sleep regularly.
- Try walking and talking more slowly.
- Try to walk outdoors more.
- Make a to-do list for each day.
- The goals you set must be realistic.
- Set aside at least an hour a day just for yourself.
- Look in the mirror, compliment yourself and smile.
- Share your problems with a loved one.
- Count to ten silently.
- Drink a cup of herbal tea and take a shower or warm bath.
- Don't promise what you can't deliver.
- Live for today and don't ask too much for yourself.
- Remember your pleasant feelings when you were very good.
- Do not try to please everyone, as this is unrealistic.
- You are not alone, remember this.
- Try to be optimistic and enjoy every minute you live.
- Calm down before making any decision.
- Do not give in to failures and do not despair. The white life bar will be next.
- A hobby is a great stress reliever.
Relaxation helps to immerse yourself in subtle energies and reveal the natural capabilities of the human body. To speed up this process, certain sounds are often needed that have a hypnotic relaxing effect: the rustle of leaves, the murmur of a stream, the cries of seagulls, the voices of dolphins, etc. Nature itself creates ingenious and unique compositions that relieve fatigue, nervousness and promote healthy lifestyle life.
